I ran into Abby, a swimmer friend, today at the pool. We swam in adjacent lanes and ended up doing the main set together. She’s much faster than me, but paced me. This pushed me a bit, which I am grateful for. It was fun “swimming with” a friend today. Funny thing, before she heard my set, she was going to do 10 x 150s. I had decided to add 150s into my sets as well, as you can see. So, great minds think alike. 🙂
The goal of the main set is to focus on one distance/round and then maintain a 1:25 (or :05 faster than your 100 base) pace in the last round. For the first round, you focus on the 100 and swim it hard; the second round, it’s the 150; the third round is the 200. By the fourth round, maintaining that :05/base 100 pace faster for all of them is challenging if you’ve done it right.
Today was a bit busier than yesterday, but I split my lane with another swimmer. (He’s faster than me.) Next week will be challenging. There will be 3/lane, and, from what others were saying, all of the spots are full. I hope that we can make it work for all of us. There are no winners here if we can’t.
50-minute swim workout, mid-distance Wednesday
500 warmup (~7:20min)
Warmup set (600 yds, min 9:40 min)
4 x 150 on 2:25
Main set 4x (1800 yds, 27 min)
100 on 1:25/1:30/1:35/1:30 by round
150 on 2:15/2:10/2:20/2:15
200 on 3:05/3:00/2:55/3:00
250 warm down
Total yards: 3150
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